Wednesday 3.3.10
Tony is back.
Wednesday
1. Forward Hurdle Hops
8 sets of 8 jumps, rest as needed between sets
2. "Scorpion Bowl"
7 rounds for time of:
7 Thrusters (135, 95)
7 Burpees
Thrusters, you may squat clean the first rep off the ground.
Elaine coaches Michelle through "Christine."
The Paleo Meal Prep Talk No pre-registration required - $20 at the door.
This Saturday at 11:30 AM…During this hour we will show you how meats, veggies, fruits, nuts and seeds can be much more exciting and tasty then they seem. By breaking down the foods into meal ideas and food combinations you will begin to see a menu being created that will appeal to you and be easy for you to create.
From the Members...
"I just wanted to send you an email to tell you how much I am LOVING Crossfit! Jen Lawrence told me repeatedly about Crossfit a year ago and I always teased her that she was crazy and cultish...little did I know I would be too 
. You & Heather have an amazing thing going with Crossfit and I am so glad to be a part of it.
. You & Heather have an amazing thing going with Crossfit and I am so glad to be a part of it. I love the WODs and always give it my all - even when I am not feeling that strong. I finished Christine today (in 16:03) and I was so proud of myself anf felt so good that I did it!
Your nutrition knowledge has helped me immensely and I am happy to say I have been paleo/zone for 2 months now and it really makes the difference. The changes in my body in just 8 weeks have been unbelievable...I am lean in places I never thought would get lean again!
I feel so AMAZING about myself and it has everything to do with Crossfit! So keep up the good work and thanks to you and the rest of the coaches for being so supportive!"
-Jayme
What does it mean when it says you can squat clean reps taken from the ground? Does that mean the squat clean counts as a rep? or that its acceptable to squat clean into your first thruster?
Thanks!
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Peter, it means that you can squat clean the first rep into your first thruster. A rep is complete when the bar is overhead in a fully locked out position (lower body locked out, elbows locked out, ears exposed)
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Greetings from Tokyo!
Today was Scoby Snacks!
or otherwise known as:
Crazy American in the Shinigawa Prince "Slow Style" Hotel Gym
8:09 Rx'd
Then the Hill Sprints 30:30 x4 at 12% and 16 km/hr (~9.7?) Fun, Fun!
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